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• Never thought I’d say this but.... I’m loo

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Never thought I’d say this but.... I’m looking forward to wearing something that’s not active wear and putting some actual make up on my face one restrictions lift. 🤷🏽‍♀️
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I guess this whole situation has made us realise some things that we take for granted.
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Happy Friday 🌻
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• 20 SECOND TRANSFORMATION. • Yep, you read th

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20 SECOND TRANSFORMATION.
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Yep, you read that right. These photos were taken 20 seconds apart and are another instalment in why women shouldn’t be afraid of weight training/ looking bulky.
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I have weight trained (properly) now for about 7 years with the deliberate goal to build muscle. As you can see in the photo on the left, when I stand relaxed and unflexed I still look pretty tiny and you might think I look fit but I doubt anyone would refer to me as ‘bulky’.
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On the right, I’m standing flexed and posed to look more muscular. I’m flexing my quads and flaring my lats - posing that I have learnt to do through years of bikini modelling and photo shoots. I am TRYING to look bulky here. I don’t walk around looking like this.
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The fear of weight training is perpetuated by women (myself included) posting their flexed photos and training videos. We post our best, most posed shots on social media, and video ourselves training when our muscles are pumped full of blood which makes them look bigger - but this isn’t how we look most of the time. •
Don’t be put off building muscle because of how you see it posed on the ‘gram. That’s not the reality of how it makes you look on the daily. Lean muscle creates a tight and toned appearance and boosts your metabolism so you can burn more fat at rest and eat more food. There are so many benefits to it, and your fear of getting bulky is holding you back from looking your best, feeling your best and getting away with eating more food(Yass please😜). Getting bulky is really friggin hard especially as a female, so don’t be afraid of lifting weights and training hard. 💪
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• A training tempo is a series of 4 numbers th

• A training tempo is a series of 4 numbers that dictates the pace of each phase of a movement. For example it usually looks like this: 4010.
• The simplest way to make sense of tempo is by understanding it in relation to whether the weight being lifted (whether it’s a load of just your body weight) is moving TOWARD the floor or AWAY from the floor.
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Let’s take the tempo 4010 and look at a squat for example. 4- the number of seconds it should take you to move the weight TOWARD the floor, aka, bend your knees and squat down. It is when the working muscles are getting stretched. This is arguably the most important number in the tempo, as it’s where most muscle fibre damage occurs and thus it stimulates the most growth. 0 - the number of seconds you want to pause at the bottom, where the weight is closest to the floor and your muscles are fully stretched
1 - the number of seconds it should take you to move the weight AWAY from the floor, aka on a squat - to stand up.
0 - the number of seconds you want to pause at the top, aka where the weight is furthest away from the floor and your muscles are shortening/contracting. • If you see an X in a tempo, it means ‘explosive’ - so perform that phase of the movement as fast as possible. • I know tempos can be confusing if you’re new to them, but I find if you think about it in terms of where the WEIGHT is moving relative to the floor, it makes it much easier to comprehend! • Now think about a lat pull down. I find this exercise in particular confuses a lot of people with regard to tempo, because if you look at the actual WEIGHT in the stack, it moves TOWARD the floor when you are straightening your arms up. So the ‘4’ portion of a lat pulldown is when you are straightening your arms, and your lats are being stretched out. You don’t want to think about what your arms/the bar is doing because when the bar moves towards the floor in this movement the actual WEIGHT is moving away. So always think of it in terms of where the load is moving.
• I hope you found this post helpful!💕 •

• GLUTE WORKOUT 🍑🍑👉 SWIPE ACROSS • If you’ve got access to some gym equipment, give this workout a go! OR save it for when the gyms open in a few weeks (woohooo! Not long now!)🎉 • A1. Deficit Reverse Lunge (Smith Machine or DB’s) 4 x 12-15ES B1. Ankle Weight(or Banded) Kickback 4 x 12-15ES (pulses to failure at the end of every set)
C1. Banded Barbell Hip Thrust 8 x 10-12
D1. Bulgarian Split Squat 5 x 10-12 ES
D2. Theraband Pull Through 5 x 10-12 (pulses to failure end of every set)
E1. Banded Cha-Cha 5 x 15ES or to failure E2. Leg Press (I used a Smith Machine) or Landmine Squat/DB Goblet Squat 5 x 20-25
• This video has crappy lighting, crappy angles and a cluttered background. It’s not a very aesthetic, instagrammable workout space but it’s the reality of the situation right now. I’m training out of my Dad’s garage, full of his tools and gardening equipment and god knows what else Dad’s keep in their garages lol. It’s dirty and dusty, sometimes there’s spiders under the weights and my bench is wobbly. But it does the job! We just have to make the most of what we’ve got for a few more weeks😅 • Also, who remembers this song? What a flashback! •

• How to be a woman in 2020. • Earn your o

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How to be a woman in 2020. • Earn your own money.  But don’t earn more than your partner. Be independent, no one likes needy women. But don’t be too independent, because that’s off-putting. Show some skin - you should be sexy. But don’t show too much- it’s slutty and provocative.
Be skinny. But don’t be too skinny, because men like women with curves. Have some muscle; being fit looks good. But don’t have too much muscle - you look like a man.
Should you really be eating that much?
That will go straight to your thighs. Is that salad ALL you’re going to have?
You must have an eating disorder.
Get your hair done, do your nails and eyelashes, wear make up. You should put effort into your appearance. But don’t wear too much; you don’t want to look fake. Be confident. But not too confident; that’s arrogant and intimidating.
You are too much. You are not enough….
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• Continuing on from Part 1 of this post, you’

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Continuing on from Part 1 of this post, you’ve probably heard that it doesn’t matter whether you get your carbs from sugars (such as lollies, chocolates) or from starches and grains (brown rice, oats, sweet potato etc).
• Although it’s true that the calorie content of a carb from a lollie or a carb from brown rice is the same, the reason that some carbs get a bad rap is because there is actually a difference in how our body metabolises these sugars. The body requires sugar in the form of glucose as energy. Our starches and grains are easily broken down into glucose, making it a favourable source of energy for our body. That is an easy conversion process that can occur anywhere in the body and when we consume excess, they are easily converted into glycogen and stored in the muscle or liver for later use. The sugar fructose on the other hand, which is broken down from foods such as fruits and table sugar/sucrose (which is in most sweets), has to be converted into glucose for our body to use it as energy which occurs in the liver. Studies have shown that fructose is more lipogenic than glucose, meaning it is more readily converted into triacylglycerols (fat) when consumed in excess. This is why we sometimes see fatty liver disease, as a result of high sugar diets, and why some people claim that ‘sugar makes you fat’. • At the end of the day, it’s the excess of ANY calories that makes you fat- not sugar specifically. If you are in a calorie surplus, then you will gain weight. It’s OK to consume some sugars in your diet from foods like lollies, chocolates etc. For the most part, they will be able to be converted from fructose to glucose and used as energy. They only become a problem when they are consumed in excess. • This is why moderation is key, and focusing your diet on whole-foods is going to be best for your health and aesthetic goals. I promote an ‘if it fits your macros approach’ - where I encourage my clients to work foods they crave into their macros and I myself do the same. (and trust me, I love sweets)! But food selection does matter in terms of satiety (see Part 1 of this post) and potential health implications, so focus on whole foods first.

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